Download Nutrition Spectrum - Reversal Program

Evaluating the Nutrition Spectrum Reversal Program
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Why A Low-Fat, Plant-Based Eating
Style
Animal-Based Diets:
• High in cholesterol
• High in saturated fat
• High in total fat
• Low in fruits and
vegetables
• Low in phytochemicals
• Low in fiber
Nutrition Spectrum Reversal Program:
• Very low in cholesterol
• Very low in saturated fat
• Low in total fat
• High in fruits and
vegetables
• High in phytochemicals
• High in fiber
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Research and Vegetarian
Populations
•
•
•
•
•
Lower rates of cancer (especially prostate and colon)
Lower incidences of coronary heart disease
Decreased rates of hypertension
Lower rates of type 2 diabetes and obesity
Decreased rates of gastrointestinal disorders,
osteoporosis, kidney stones and gallstones
• Improved asthma control (i.e. reduced frequency and
severity of asthma attacks and need for medication)
• Possible connection to dementia and rheumatoid
arthritis
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Low-Fat Vegetarian and Your
Arteries
• Decreases blood fats (LDL cholesterol and
triglycerides) that cause plaque to form
• Decreases blood thickness and clotting
• Decreases inflammation of the artery
• Decreases vessel spasms
• Decreased homocysteine levels
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You’re in Good Company
• Some Famous Vegetarians
26%
– Musicians: Bryan Adams, Prince,
Paul McCartney and Carrie
Underwood
– TV Personalities: Bob Barker,
Ellen DeGeneres and Mr. Rogers
– Scientists: Leonardo da Vinci and
Albert Einstein
– Philosophers: Plato and Voltaire
– Sports Greats: Hershel Walker and
Carl Lewis
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74%
Non-Vegetarians
Semi-Vegetarians
FAQ’S About the Nutrition Spectrum
Reversal Program
• Can I get enough PROTEIN without eating
meat?
• If I have diabetes, shouldn’t I avoid
CARBOHYDRATES?
• Doesn’t my body need FAT?
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Composition of the Nutrition
Spectrum Reversal Program
FAT
PROTEIN
10%
15%
CARB
75%
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The Myths About Carbohydrates
“Those high carbohydrate diets aren’t good for
you. They make you gain weight,
your blood sugars skyrocket,
and your triglycerides go through the roof.”
“Carbohydrates are bad.”
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The Facts
• Carbohydrates are the body’s preferred source of fuel.
• Carbohydrates are vital for brain function and red blood cell
formation.
• Calories from any food eaten in excess of the body’s needs
are stored in triglyceride form (i.e. fat).
• Alcohol, “simple” carbohydrates and other high sugar foods
quickly raise triglyceride and blood sugar levels.
• The term “carbohydrate” encompasses both simple and
complex carbohydrates.
– There is a vast nutritional difference between “refined”
carbohydrates (processed and/or made with white flour) and
“whole-grain” or “whole” foods (unprocessed or made with 100%
whole-grain flour).
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Refining Removes Most of the “Good Stuff”
Bran and its nutritional
contributions are removed.
Only the endosperm remains.
Germ and its nutritional
contributions are removed.
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Whole-Wheat Flour Versus White
Flour
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About Carbs and Diabetes
• Focus on a “whole foods” approach; aim for all carbohydrates to come
from a “whole-grain” or “whole” food.
• Omit fat-free sweets.
• Count fruit servings in your carbohydrate allotment.
• Eat the maximum number of servings of protein each day (i.e. 1 soy
serving + 3 other protein servings).
• The soluble fiber found in whole-grains, legumes, fruits and
vegetables:
– Helps lower blood glucose levels
– Slows the absorption of glucose into the bloodstream
– Makes cells more sensitive to insulin so that they take up glucose more
easily.
• Meeting goals for exercise and stress management is key in helping to
control blood sugars.
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The Myths About Fats
“It’s not healthy to go below
30 percent of your calories from fat.”
“Some oils are lower in fat than others.”
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Facts About Fat
• Oils are liquid fat; all oils are 100% fat.
– One tablespoon of any oil contains almost 14 grams of
total fat (or about 126 calories).
• There are 9 calories per gram of fat compared to 4
calories for each gram of protein and
carbohydrate.
• All oils contain some amount of saturated
fat…even olive oil and canola oil.
• Saturated fat increases total cholesterol levels and
raise LDL (bad) cholesterol.
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How Much Fat Do We Need?
• Very low-fat diets (10% of calories from fat) have been
shown to reverse heart disease.
• There are no negative effects of a low-fat diet, whereas
there are multiple negative effects to high-fat diets.
• The Nutrition Spectrum - Reversal Program is not a fatfree diet. Our goal: 10% of total calories from fat.
– Going lower than 5% of total calories from fat may result in a
fatty acid deficiency over time, however this ultra-low fat intake is
very difficult to achieve.
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Where Will I Get My Fat?
• Naturally-occurring fat:
– Whole-grain foods contain more natural fat than their
refined counterparts.
– Beans, legumes and full-fat soy foods are good sources
of natural fat.
• Limited amounts of low-fat packaged foods that
contain added oils
• Flaxseed and omega-3 (fish oil) fatty acid
supplements
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The Myth About Protein
“You can’t get enough protein
if you don’t eat meat, chicken or fish.”
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The Facts
• Vegetarians typically get
adequate (and not excessive)
protein.
– Avoiding excessive amounts has
health advantages.
• Protein is made of amino
acids.
Protein Intake
150
100
120
60
70
50
– Nine essential amino acids come
only from food.
– Consuming a variety of plantbased foods provides the
essential amino acids the body
needs, without the cholesterol
and saturated fat.
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0
Protein (grams)
Women's Requirements
Men's Requirements
Average Intake
How Much Protein Should I Eat?
• Protein: 15 to 20% of total calories
– Women: 50-60 grams of protein daily
– Men: 60-70 grams of protein daily
• 2 to 4 servings of protein-rich foods daily
– Full-fat soy: 1 serving per day
– Beans and legumes; allowed meat substitutes
– Egg whites or egg substitutes
• Other good sources of protein
– Fat-free dairy foods
– Whole-grain products
– Vegetables
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About Animal Protein
•
•
•
•
Animal proteins are high in saturated fat and cholesterol.
Animal protein contains no dietary fiber.
Animal protein increases homocysteine levels.
Animal protein is low in phytochemicals and isoflavones.
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Recommended Supplements
• Multivitamin with Minerals with 100% Daily Value
– With B12 (24 mcg)
– Without Iron (unless female of childbearing age)
• Omega-3 (fish oil) fatty acid capsules
– Approximately 600 mg EPA and 400 mg DHA per day
for both women and men (Dosage typically found in 2 to
4 grams of fish oil capsules per day)
– Choose cholesterol-free fish oil supplements
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Optional Supplements
• Vitamin C
– Take 1 to 3 grams per day.
• Vitamin E
– Take 100 to 400 IU per day.
• Folic Acid
– Take 400 to 1,000 mcg per day
• Selenium
– Take 100 to 200 mcg per day
Always choose food first.
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Special Considerations
• Vitamin B12: Found mainly in animal foods.
– Nutrition Spectrum Reversal Program Sources: Fortified grain, soy
and fat-free dairy products; general multivitamin and mineral
supplement.
• Iron: Nutrition Spectrum Reversal Program is adequate in
iron.
– Vitamin C rich foods boost iron absorption.
– Some studies suggest excessive iron is linked with heart disease.
(Iron is an oxidant.)
• Calcium: Nutrition Spectrum Reversal Program includes
many sources of calcium.
– Vitamin D is also important for bone health.
• Zinc: Found mainly in animal foods.
– Whole-grain foods are a source of zinc (at least 6 per day).
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Reversal Food Guide Pyramid
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How would you score
your eating style?
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